Vegan Cauliflower Tikka Masala

Hearty weeknight dinner you can make in under 30 minutes.

Vegan Cauliflower Tikka Masala

Who agrees January is the dullest month of the year? Darkness, cold and a general lack of motivation describe these after-Christmas weeks pretty well, but we mustn’t let winter take the best of us and reach for the first carbolicious thing that comes to mind.

For me, the perfect January dinner needs to be warm, satisfying and filling, which makes this Vegan Cauliflower Tikka Masala my wintertime favourite. It’s hearty and savoury, while still packed with deliciously spiced veggies. One serving has only 225 calories, 13 grams of healthy fats, 23 grams of carbs and 9 grams of protein.

Vegan Cauliflower Tikka Masala

You can make it in under 30 minutes, which means it’s perfect even for the laziest of evenings. And if you really don’t feel like cooking every night, you can easily store it in the fridge for up to two days.

I’m personally a huge fan of Indian food (which I probably mention a tad too often), so I might be slightly partial to the deliciousness of this recipe. If you don’t like spicy dishes, you can easily use mild curry and the Tikka Masala will be just as delicious, while much kinder to your palate.

Vegan Cauliflower Tikka Masala

Vegan Cauliflower Tikka Masala

Course Main Course
Cuisine Indian
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 2 people


  • 1 teaspoon olive oil
  • 1 onion, chopped
  • 1 clove garlic, chopped
  • 60 g grape tomatoes
  • 35 g cashews, soaked and drained*
  • 300 ml coconut milk**
  • 300 g cauliflower florets, fresh or frozen and defrosted
  • 1 teaspoon garam masala
  • 1 teaspoon turmeric
  • 1/2 teaspoon salt
  • Rice, for serving


  1. Put olive oil in a large pot and heat it over medium heat. Add the onion and garlic, and sauté for about 5 minutes. Turn the heat off.

  2. Put the onion, garlic, tomatoes, soaked cashews and milk in a food processor and blend until smooth.

  3. Turn the heat back on and add cauliflower to the same pot from before. Let it cook for about 2 to 3 minutes, then season with garam masala, turmeric and salt.

  4. Pour in the tomato mixture, bring to a boil, reduce heat and let it simmer for 12 to 15 minutes, or until thick. Stir occasionally.

  5. Serve right away with white rice.

Recipe Notes

*Soak the cashews beforehand for at least 3 hours in cold water, or boil the water and let them soak for 30 minutes.

**I personally enjoy the subtle coconut flavour in the dish, but you can easily use regular milk as well.

Nutrition Facts per serving (without rice)

  • Calories: 225
  • Total Fat: 13g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 6g
  • Polyunsaturated Fat: 2g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 180mg
  • Potassium: 879mg
  • Carbs: 23g
  • Dietary Fiber: 8g
  • Sugars: 9g
  • Protein: 9g
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